Previously considered an AO for the injured, Bear Trap (along with sister AO’s Injured Reserve and Lame Duck) has become the ideal work out spot for the mighty. It is the place for those who are strong of heart who no longer feel the need to recover on the run, or spread the gospel of BRR. Ideal for breaking FNGs into the privileges of F3, non-running workouts remain centralized, and open each to respectful, yet torutous, heckling. They are “reserve” workouts like fine bottles of wine or rare whiskeys.
This morning, 11 Greek Gods (but neither Greek, nor gods, only one judge) united on the padded fau botanical field (astroturf) of North Hills mall and did this:
Warmup–
Imperial Walker x20
GM x15
Fazio Arm Circles Fwd x9
Fazio Arm Circles Rev x10
Awkward Quad-stretch
Butterfly stretch
WWII x20
Low slow flutter x20
SSH x20
Standard Merkin x20
The Thang–
Down to the bowels of North Hills, watch that greasy spot.
Durkins x10, bear crawl across lot, Durkins x10, lunge walk back (repeat x3).
Elevated plank, left hand out, regular, right hand out.
The following set in cadence… 20x, 15x, 10x, 5x, 10x, 15x: quick feet, baby urkins, prayer squat.
Tree huggers – pax count to 5, down the line (repeat x3).
Back up for Mary–
Inch-worm burpees x5 OYO
WWII x20
Low slow flutter x20
Box cutter x10, reverse x10
Dolly x20
Inch-worm burpees x5 OYO
American Hammer x20
Scissor kick x20
Have a nice week x10
Announcements:
Krispy Kreme Run is Saturday, preworkout at Pullen at 6:45 (Ambassador is moving over there for the week)
Mule of March 4th
Prayers & Praises:
Screech’s recovery and pending surgery, and future recovery
Science & Math’s new nephew (10lbs)
